Juokse verrytellen treenin aluksi

3 RFQ

15 Close grip DB floor press 2x25kg
30 banded triceps extensions
30 banded biceps curls

A1: 3 x (3min row + 2min bike)

Rest 5 min

A2: 3 x (3min bike + 2min row)

Ergoja voi vaihdella mielen mukaan. Jos mieli tekee, 3min suoritukset voi tehdä kovempaa ja 2min suoritukset active recoverynä).

GHD 3 x 15 ( + 5kg )
Db snatch 3 x 16 ( 15 kg)
10min easy pace row

3 rounds of:
5 Pause Ring rows
10 Alternating DB snatch
15 Reverse hypers on box
20 KB swings
Rest

Basic Endurance 50 minute

6 minutes Any Machine
2 Rounds:
5 Strict Pull Ups
10 Deadlift w/ Dumbbells
15 Goblet Squat w/ Dumbbell
6 minutes Any Machine
2 Rounds:
20 Box Step Ups
20 DeadBugs

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch

8 x every 2 min

3 hang power clean + push jerk

squat clean + split pos. push jerk w. step practice

7' AMRAP
3 squat clean
5 burpee air squat
3 clean & jerk
5 burpee push up

3x

10 seated goodmornings 60kg
20 ghd situps
30 side to side leg lifts